Transform Your Body in Just 30 Minutes: The Surprising Benefits of Gardening, Backed by Exercise Scientists

Gardening is more than just digging in the dirt or watering plants. It’s a fantastic way to stay active and healthy. Spending just 30 minutes a day in your garden can give your heart a workout, strengthen your bones, and keep serious diseases at bay. There’s even research that shows being around green spaces can lighten your mood and lower stress. Plus, growing your own fruits and vegetables can lead to healthier eating.

Experts agree that gardening is a great form of exercise. Melissa Roti, an exercise science professor, points out that gardening is classified as “moderate intensity” exercise by the CDC. This means it’s similar to activities like water aerobics. According to the U.S. Department of Health and Human Services, adults should aim for 150 to 300 minutes of moderate activity each week. Gardening can easily fit into this routine, helping reduce the risk of heart disease, diabetes, and even depression.

Studies back this up. People who garden regularly experience benefits like better sleep, improved mood, and enhanced overall well-being. Steven Blair, an exercise science expert, emphasizes that gardening can maintain physical function as we age, making it a lifelong activity.

But it’s not just physical benefits. Gardening can also significantly reduce stress. Roti mentions that being surrounded by nature helps calm the mind. Barbara Kreski, a horticulture therapy expert, believes that spending time in green spaces disrupts negative thought patterns related to stress. Research even suggests that patients with views of nature recover faster from surgeries compared to those who look at walls.

Feeling overwhelmed? Just stepping outside can help. Kreski notes that physiological markers of stress, like heart rate and blood pressure, can drop in less than 20 minutes in a natural setting. If you’re new to gardening, starting with easy-to-care-for plants, like herbs, can be a great entry point. Remember, it’s okay if some plants don’t survive; gardening is a journey of learning.

Gardening can also be a social activity. For those who might feel lonely, it can create connections. Involvement in local gardening clubs or community gardens can help people meet others with similar interests. Social interactions have their own health benefits, helping to lower the risk of chronic diseases.

Lastly, growing your own food gives you control over what you eat, making it easier to maintain a healthy diet. Freshly picked fruits and veggies straight from the garden are not just nutritious but also delicious. This is especially important for those who may not always have easy access to fresh produce.

In conclusion, gardening is a wholesome activity that supports both physical and mental health. It encourages movement, fosters community, and promotes a healthier diet—all while allowing you to enjoy the beauty of nature.

Source link